The Best Bone-Health Foods—Including Sweet Treats!

  • Eating Bone-Healthy Diet
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    When someone you love has osteoporosis, a healthy, bone-building diet is critical. But dairy products aren't the only foods that do bones good—a multitude of vitamins and minerals play a role. You can make everyday meals more bone-friendly with these simple—yet nutritious and delicious—suggestions.

  • Go Nuts
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    Go a Little Nuts

    Half of your body's magnesium is found in bone; it helps keep them strong. Make a trail mix snack packed with magnesium by combining almonds, cashews, dry roasted peanuts, sunflower seeds, wheat bran cereal flakes, chocolate chips and raisins. Or enjoy another magnesium powerhouse—peanut butter—on whole-wheat crackers or bread with a side of skim milk.

  • Spruce Salad
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    Spruce Up Your Salads

    Salads are already a healthy choice. Make them even better for your bones by tossing calcium-rich leafy greens like spinach and kale with slivered almonds (they're chock-full of calcium and magnesium), low-fat cheese, potassium-rich avocado slices and bamboo shoots, and canned tuna and hard-boiled eggs (those last two provide protein and vitamin D).

  • Shake things up
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    Shake Things Up

    Whip up a calcium-rich smoothie using a combination of fortified milk, soymilk, tofu, yogurt or fortified orange juice. Throw in strawberries, papaya and oranges (their vitamin C helps collagen production, which provides the structure for bones) and cantaloupe and mangoes (their vitamin A helps with bone growth). Or create a yogurt parfait layered with fresh fruit.

  • Go fish
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    Go Fish

    Fish has a great reputation for boosting heart and brain health, but it's also swimming with bone-building nutrients like calcium, protein, zinc, and vitamins A, B12 and D. Your best choices are fresh oysters, salmon, halibut and shrimp, as well as canned salmon, sardines and tuna. Aim for two servings every week.

  • Breakfast
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    Enjoy Breakfast All Day

    Don't relegate bone-boosting foods like fortified cereals, oatmeal, yogurt, eggs, cottage cheese, milk and orange juice to only mornings. Cook up an omelet with low-fat cheddar cheese, sautéed spinach and salmon for lunch or dinner. Between meals, have a bowl of cereal, a cup of yogurt or cottage cheese with fruit, or a hard-boiled egg and a glass of fortified OJ.

  • Treat yourself
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    Treat Yourself

    Goodies (in moderation, of course) can delight taste buds while strengthening bones. Enjoy chocolate milk, hot cocoa made with milk, frozen yogurt, pudding, ice cream and fresh fruit topped with whipped cream. Search store aisles to find cookies, crackers, granola bars and other treats fortified with calcium.

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Recipes
Joy Bauer's Hoisin-Glazed Salmon
Hummus
White Lasagna with Mushrooms and Bacon

Steak Salad with Blue Cheese Dressing
Sesame Fried Tofu with Soy-Glazed Broccoli
Broccoli Risotto with Toasted Almonds

Creamy Black Bean Soup
Orange Stir-Fried Chicken with Edamame
Creamy Shrimp Scampi with Angel Hair
Chocolate Pudding Crunch
Three-Cheese Macaroni and Cheese
Chocolate Chip Ice Cream
Grilled Cheese and Cream of Tomato Soup
Recipe Cards

Nutrition
Eat for Strong Bones
Feed Your Bones Right!
Beware: Beverages That Sap Your Bones

8 Sneaky Ways to Get Your Nutrients
Is Your Diet Damaging Your Bones?
The Best-Bone Health Foods—Including Sweet Treats!

How Much Calcium You Need
How Much Vitamin D You Need
Calcium-Rich Food List
Vitamin D-Rich Food List
Bone-Building Food Swaps
How Drinking Tea Can Help Your Bones
Bone-Boosting Meal Plan
Grocery Shopping List

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